Japanese doctor points out 12 cheap vegetables and fruits that save diabetics, especially help them live longer
Japanese medical doctor – Hiroshige Itakura has shown that the abundant fiber in vegetables and fruits can slow down the body’s rate of sugar absorption, helping to improve the symptoms of diabetes. Eating regularly also helps protect health.
However, vegetables and some sweet fruits must pay special attention such as potatoes, watermelon, pineapple are all unhealthy foods for diabetics.
Dr. Hiroshige Itakura recommends prioritizing vegetables with a low GI, to avoid sudden spikes in blood sugar. In particular, you should eat the following vegetables and fruits to save diabetes, improve health, and live a long life:
1. Bean sprouts
GI value: 22
Bean sprouts are low in calories and rich in insoluble fiber, which can help filter the intestines and eliminate blood lipids effectively. At the same time can effectively improve the state of hyperglycemia.
2. Bitter gourd
GI value: 24
Bitter melon is rich in phytochemicals, valuable for health care, helping to improve hyperlipidemia and control blood sugar.
The active ingredients charantin, steroid glycosides in bitter melon help lower blood sugar, slow down the development of retinal diseases and cataracts, and increase the patient’s glucose tolerance.
3. Onions
GI value: 30
Onions contain organic sulfides, which can increase good cholesterol, improve blood circulation, and inhibit the rise of blood sugar.
Clinically, patients who were given onion juice had a significant reduction in blood sugar. Every morning a tablespoon, drink immediately for 1-2 months will be effective.
4. Broccoli
GI value: 25
It’s great that broccoli contains a lot of chromium, fiber and antioxidants, vitamins C, E and beta-carotene. With these advantages, it helps to reduce the risk of getting cancer. Especially colon cancer. It is also rich in iron and folic acid that help fight anemia. Due to being rich in chromium, broccoli plays a big role in blood sugar control.
5. Radish
GI value: 26
Radishes are rich in digestive enzymes, which can strengthen the stomach, help stabilize blood sugar and prevent cancer. White radish skin contains vitamin P, which strengthens the microvasculature.
6. Lotus root
GI value: 38
Lotus root is rich in fiber and vitamin C. Although it is a starchy food, it can help lower cholesterol.
Clinical trials have shown that ethanol extract from lotus root can reduce blood sugar levels and improve glucose tolerance. Therefore, lotus root is one of the foods that are very friendly to diabetics.
7. Taro
GI value: 64
Although it contains a lot of starch, the sugar content in taro is low, so when used in moderation, people with diabetes are not afraid of increasing blood sugar. In addition, taro contains a lot of vitamin A, which is very good in stabilizing blood sugar.
8. Bananas
GI value: 55
Banana is the most recommended fruit for people with high blood sugar, is rich in vitamin B2, potassium, citric acid and melatonin.
Potassium can promote metabolism and lower blood sugar. Melatonin not only makes your skin whiter and softer, but also removes reactive oxygen species, inhibits bad cholesterol and strengthens immunity.
9. Apples
GI value: 36
Everyone knows the benefits of apples and people with diabetes should eat them. Apples have a low GI value that not only improves beauty, but also lowers blood sugar and cholesterol.
10. Blueberries
GI value: 35
Blueberries are rich in anthocyanins, which can not only improve visual function and improve eye fatigue, but also prevent diabetic retinopathy.
11. Lemons
GI value: 34
Lemon is a common ingredient used by the residents of Changshou village in Okinawa. Japanese medical and academic circles have confirmed that lemons have special functional components, which are very useful for health. It is rich in polyphenols, has antioxidant effects and can filter the blood. This is a popular healthy fruit in Japan.
12. Kiwi fruit
GI value: 29
This is a delicious and healthy fruit. Their antioxidant properties in the form of anthocyanins combined with their low GI value help regulate stable blood sugar levels.
(Source: Heathdaily)
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